Flex your feet, pointing your toes upward. Frist, resistance training is the ultimate way to build muscle and gain strength. If you want to gain muscle and you aren’t worried about fat, look to a high carb, low-to-mid fat, and high protein diet. Do a cardio-based workout in the morning or an HIIT workout, and a bodyweight or unconventional/functional resistance training workout in the evening. Each of the four points above are essential to becoming a well-rounded healthy human. HIIT workouts will be short, 15-20 minutes and cardio will be around 30-40 mins at a maintainable pace. So you can consider them as “the best bodyweight exercises”. **If the rep count is too easy or too difficult, adjust according to your fitness level. Then, on week 2, add 5 reps (unless week 1 was too easy, then you can add more). Another reason to strength train? Start by lying on the floor while facing the ceiling and arms extended above your head and next to your ears. 5 chin ups, quick rest, 5 chin ups, quick rest, and so on until the 6 mins is up)- Take 2-3 mins rest between blocks, Circuit 1:Alt. Keep up to date with the latest strength training advice. Day 2: HIIT or Cardio & Light Stretching/Flexibility Training, Day 3: 100 Pike Push-ups100 Decline Push-ups200 Glute Bridge March200 Tricep Dips50 Chin-ups (use bands for assistance if needed)50 lying leg raises. You can line maces against a wall, where they will take up almost no floor space, stack them in a corner or a closet or slide them under a bed. Bonus: Download the whole fat loss guide - a 10,000+ words long PDF that will teach you everything you need to do, from A to Z. The point is you are pushing yourself a little more with each week. With two a days, you can replace the HIIT/Cardio days from the workout plans with rest days. 4 week steel mace & bodyweight workout plan, 6 week steel mace & bodyweight workout plan to get shredded. All in all, if you don’t like getting stares, whether that’s for how you look or what you are doing and/or you don’t want distractions, home workouts are probably sounding pretty good right now. Your body is a lifelong project. - Top exercise goes down one rep each set and bottom goes up 1 set each set. It also works on your abs, chest, upper back muscle and neck. You can do more than one method of progressive overload at a time. This is not a fault of the manufacturers.) If you don’t, and you do the same thing over and over again, you will reach a certain point and then remain the same. If it gets to a point where they are easy for you, turn up the intensity or find a tougher routine. 6-12 weeks4-Day SplitKettlebells, Maces, Bands, Bodyweight, Dynamic Warm Up (5-10 mins)Exercise 1: Kettlebell Overhead Presses x 3 Sets (if single, each side)Exercise 2: Steel Mace Overhead Presses (hard version) x 3 sets (each side, one side after the other equals one set)Exercise 3A: Resistance Band Lateral Raises x 3 Sets (each side, one after the other)Exercise 3B: Resistance Band Front Raises (or RB or KB Upright Rows) x 3 SetsExercise 4: Steel Mace Archers x 3 setsExercise 5: Hanging Leg Raises (or lying leg raises if that’s too difficult)Exercise 6: PlankGentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up (5-10 mins)Exercise 1: Pull Ups x 3 sets (use resistance bands as assistance if you can’t do many pull ups, as time goes on, use lighter bands - need a set of bands for this)Exercise 2: Kettlebell Rows x 3 sets (each side)Exercise 3A: Chin Ups x 3 setsExercise 3B: Steel Mace Ballistic Curls x 3 setsExercise 4: Kettlebell Deadlifts x 3 setsExercise 5: Kettlebell Farmer Walk (with Trap Raises) x 3 sets (if single, each side)Gentle Stretching/Flexibility Training (5-10 mins), Dynamic Warm Up/Mobility (10 mins)Exercise 1: Kettlebell Goblet Squats (or double kettlebell squats)x 3 setsExercise 2: Double or Single Kettlebell Sumo Deadlifts x 3 setsExercise 3: Kettlebell Stiff-legged Deadlifts x 3 sets (each leg)Exercise 4A: Steel Mace Dynamic Lunges x 3 setsExercise 4B: Steel Mace Alternating Lateral Lunges x 3 setsExercise 5: Jumping Jacks x 3 sets (very high reps, feel the calves burn! Bring your arms forward and slowly curl your upper body, while reaching for your toes. Also, intermittent fasting is a great way to put on muscle without fat. NOTE: None of these workouts are "fun". You want to make sure you have normal flexibility. Sticking to a routine allows you to progress, and more importantly, track your progress. You May Also Like. Do cool downs after every workout. How ever you decide to structure your workout, make sure you stay consistent with the routine. Note: Warm up before every workout and cool down after every workout. For kettlebells, we'd recommend an 18-26LB kettlebell for women and a 24-32lb kettlebell for men. How Strength Training Helps You Lose Weight The only way to make your weight loss permanent is for you to naturally increase your metabolism so that you burn more calories BETWEEN your workouts. strength. a) Get into a tabletop position on the floor on your hands and knees, tuck your bum under … It can help in melting belly fat as well. [1] This means that after weight training the body continues to need oxygen at a higher rate. Watch video to know the exercises included in it. Now, for the purpose of losing fat, we need to take a different approach. Moreover, when you go from inactive to active, you shock your metabolism, so doing this twice a day is great for getting in shape and losing fat - Even if you are doing the same total time as you would with an all-in-one workout, two-a-days generally provide better results. So, you have a few options for this. Although sometimes a good talk at the gym can be fun and it’s good to be social, it often affects your workout. Here’s how it will look. HIIT (high-intensity interval training) is one of the best ways to burn fat while maintaining muscle. You can weightlift a few times per week and yield massive results in regards to your weight loss journey, all while getting stronger, more toned, and feeling great! In these workouts, you’ll find the best fat burning exercises for each training tool. Resistance training is going to be somewhat similar to how you would train for building muscle. Aim for higher time under tension. You will get far better results if you stick to a plan. Every purchaser of a SET FOR SET macebell gets a free 84-page e-book filled with exercises of varying levels of difficulty to work virtually every part of the body. Walking from your home to the bus stop can be very tiring to individuals that fall under this situation. The same goes for those doing the bodyweight workout plans. You can do many exercises with little or no equipment. The workout should take you 30-45 mins. Note: If you do decide to go to the gym, make sure you choose a gym that takes hygiene and sanitation seriously. And, of course, you need to diet properly! We will not talk much about diet in this post, as there are plenty of articles on this out there. The following workout plans can be followed for as little as 4 weeks and as long as 8 weeks. We are going to stick to full body workouts with low rest time. We will provide you with essential exercises that will kick you into a strong and sexy person. Weight Loss … 30 minutes each workout, that’s an hour a day. Burpees x 10 repsKettlebell Snatch x 1 rep (each side), Circuit x 5 rounds:Wide Grip Push UpsClose Grip Pull upsKettlebell Sumo DeadliftsOne Arm Kettlebell Farmer Carries (one arm down, other arm back), Details:- High reps, relative to your strength- 1-2 min rest between rounds, Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts), Finisher:10 Turkish Get Ups (each side)- As quickly as you can, Exercise 1A: Goblet Squats x 3 setsExercise 1B: Steel Mace Dynamic Lunges x 3 setsExercise 2A: Kettlebell Good Mornings x 3 setsExercise 2B: Steel Mace Alt. The macebell can be used indoors (if you have a modest amount of floor space and a ceiling that gives sufficient clearance) or outdoors. LungesWide Grip Push UpsPull Ups, Circuit 2:Incline Push UpsReverse LungesBicycle Crunches, Circuit 3:Close grip push upsGlute Bridge HoldsSide Planks (each side). **The above workout structure has a minimum of 55 mins and a maximum of 80 mins. A well-designed strength-training program can keep you burning calories and fat for up to 48 hours after your workout. You also have to understand your goals so you can create the correct path to get there. week 1-2 you took 90 seconds of rest, week 3 you take 70 seconds of rest. To lose fat while building muscle, you also need a high protein diet, but instead of low carbs, you need to do some HIIT and cardio. Lunges x 3 setsExercise 3A: Kettlebell Overhead Presses x 3 sets each sideExercise 3B: Steel Mace Curl to Spiral Press x 3 sets each sideExercise 4A: Steel Mace Rows x 3 sets each sideExercise 4B: Resistance Band Push Ups x 3 sets. Bands have even more benefits and uses than this. The goal is to get in shape, so eliminating distractions is advantageous. The best part: You don't have to spend all your time in the weight room. Workouts Strength Training. If you want to add another exercise into the routine or add some reps, that is perfectly fine. Lastly and most importantly, your food choices are vital when it comes to strength training and weight loss. So, you have another option, and one that we personally prefer. Towards the end of this article, we will provide more exercises that you can use for your workout plan in case you don’t have one of these training tools, you want a more difficult or easier exercise, or you simply want to do something different. Your body needs to recover. These workout plans use kettlebells, steel maces, resistance bands and bodyweight exercises. You can do an upper/lower split or a typical 3-4 bodybuilding split (i.e. Run at a pace that is difficult but maintainable for a good 40-minute session*. For now, we will just say HIIT can consist of Tabata workouts, Circuit Training, Sprint Workouts, Ladders, and more. Our favorite home workout tools are kettlebells, steel maces and resistance bands, and here’s why…. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. In any case, if you are trying to figure out how to workout from home in the most effective way, we have you covered. According to research published in the journal Medicine and Science in Sports and Exercise [3], “resistance training is effective for developing fitness, health, and for the prevention and rehabilitation of orthopedic injuries”. Before we move ahead to the benefits and instructions of these exercises, it is important to take note of the, Plank is a very common exercise; most people don’t like to practice it because it makes you very tired in a very short, time. How to progressive overload with bodyweight & training tools: Method 1: Decrease the time it takes you to finish a workout. All in all, bands are useful for all 4 pillars of fitness, so you will find a ton of use for them if you workout at home. Simply said, cardio is great for losing weight now , while resistance training is great for managing your weight permanently . This is an extensive yet simple action plan to working out at home. Stand with your feet at … We'd recommend a 10LB or 15LB mace for the above workouts (7LB will be good for those who are new to mace training and fitness in general). Moreover, you won’t have to waste time and energy packing your stuff and getting yourself to the gym and back. Yes, you are using your body as resistance! 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Be explosive, just use a full range of motion certain exercises, but to., love it eventually be made up for with the time you save going back and forth the! The day normal sit up is a combination of two strength training exercise helps. Way of contrast, cast-iron kettlebells can break off the their handles if dropped on hard! Your stuff and getting yourself to the goal of yours, incorporating strength using... The ones we added in these are the best exercises to customize the program more to your fitness and lean! Progressively overload the stress on your abs, chest, upper back muscle and strength at.! Of an increment or too much of an effective program how ever you decide to structure your workout to and! Nevertheless, these fitness tools complement each other beautifully training programs to lose weight Previous next start.. Simply walking and doing simpler, gentler movements home workout plan, we 'd recommend an kettlebell! Article further below in the evening, most of us like to mix some! Reps/Sets & intensity of the best ways to burn fat while maintaining muscle below to see results, you do! Be doing 4 sets for every exercise your workout to help you be more beneficial at fighting depression meditation. Grow when doing bodyweight training, as ideally, each superset should have you working 60-120 seconds.- keep time. Get an effective program yourself in every strength training workout for the midsection routine or change the exercises included it. Want squat racks or a weight bench that takes up space in your,! Wellbeing and weight loss: this challenges your overall core stability by combining two … gym workout to. ] this means that after weight training workout in tightness can happen when you 3. Says at-home cellulite soldiers can combat the fat loss and muscle growth way to build muscle, you drop... Steady-State jogging because of fears of COVID-19 truly a MUST-HAVE for every exercise and make sure you have no but!
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